Yoga Halasana: Step-by-Step Guide to Plow Pose & Its Benefits

Halasana, or Plow Pose, is one of the most beneficial and effective postures for beginners in yoga. In Sanskrit, *hala* means “plow,” and the shape of the asana visually resembles an old-fashioned plow, which is how it gets its common name.¹²

This pose is typically performed toward the end of a yoga practice, as it has a profound relaxing effect on the nervous system and helps prepare the mind for meditation. A regular Halasana practice increases the flexibility of the spine, particularly in the neck and upper back, while improving circulation to the head, back, and pelvis. It's often included in yoga sequences designed to alleviate stress and back pain.¹²³

It’s crucial to understand that despite its many benefits, this asana has a number of contraindications and limitations. It requires a gentle and mindful approach to avoid injury. If you have any chronic conditions or contraindications (both direct and indirect), it is essential to consult with a healthcare professional before beginning your practice. We also recommend finding an experienced yoga teacher who can help you modify the pose to suit your body’s unique needs without sacrificing its effectiveness.

Halasana offers a wealth of benefits for both your physical and mental well-being:¹²³⁴⁵

Physiological Effects:

• Strengthens the muscles of the back, neck, abdomen, and legs.
• Improves posture.
• Increases the flexibility of the spine and the entire back of the body.
• Releases tension in the back, neck, and shoulders.
• Can help alleviate headaches.
• Improves the function of internal organs.
• Stimulates insulin production.
• Helps relieve constipation.
• Boosts digestion and metabolism.
• Stimulates blood flow to the abdomen, pelvic region, and head.
• May ease symptoms of menopause.
• Stimulates the thyroid gland and supports hormone regulation.

Psychological Effects:

• Calms the nervous system.
• Relieves stress and fatigue.
• Improves sleep quality.

Before attempting Halasana, it is vital to ensure you do not have any of the following conditions:¹²³⁴⁵

• Herniated discs
• Disc protrusions
• Sciatica
• Injuries or conditions affecting the neck, spine, or shoulder girdle
• Recent surgery (practice only after full recovery and consultation with a specialist)
• High blood pressure
• Heart conditions
• Atherosclerosis
• Glaucoma
• Ear infections
• Inflammatory gastrointestinal conditions, diarrhea
• Brain conditions
• Hyperthyroidism
• Pregnancy
• Menstruation

Additional Precautions

Individuals with asthma or other respiratory conditions should approach Halasana with caution. Always consult a specialist and pay close attention to your body during practice. Do not hold the pose for an extended period, and exit immediately if you experience any discomfort or shortness of breath.

A consultation with a specialist is also necessary for those with eye conditions. If the full version of the pose causes discomfort, choose a gentler or modified variation. For any chronic health issues or if you are unsure about potential contraindications, please consult with a healthcare professional before you begin. Older adults should also practice Plow Pose with care.¹²⁴⁵

Preparing for the Pose

Inversions like Halasana should be performed after the main Hatha yoga sequence, once the body is warm and prepared. If you're short on time, make sure your brief practice includes joint mobilization exercises, a few asanas to stretch the back of your body, poses to improve upper body flexibility, and movements to strengthen your legs and core.

For example:

• Shashankasana (Hare Pose)
• Marjaryasana (Cat Pose)
• Bitilasana (Cow Pose)
• Paschimottanasana (Seated Forward Bend)
• Ardha Navasana (Half Boat Pose)

Since Plow Pose is technically an inverted forward bend, it's best balanced with counterposes that open the chest.

For example:

• Matsyasana (Fish Pose)
• Bhujangasana (Cobra Pose)

Basic Technique for Plow Pose¹²³:

1. Lie down on your back.
2. Bring your feet together.
3. Place your arms alongside your body with your palms facing down.
4. Draw your shoulders away from your ears, allowing your neck to be long and free.
5. Gaze up toward the ceiling.
6. Relax your entire body and take a deep breath.
7. Engaging your abdominal muscles, lift both legs up to a 90-degree angle, keeping them straight and together.
8. Press your hands firmly into the floor and slowly lift your hips and back off the ground, gradually bringing your legs over your head.
9. Touch your big toes to the floor behind you, but avoid putting too much pressure on them. If your toes don't reach the floor, let them hang in the air or use a prop for support, as suggested in the "Variations" section.
10. Turn your palms up, bend your elbows, and place your hands on your lower back for support, similar to the position in Salamba Sarvangasana (Supported Shoulderstand).
11. Distribute your weight evenly between your points of support, making sure there is no excess pressure on your neck.
12. Once in the final position, relax your entire body.
13. Breathe slowly and deeply.
14. Hold the pose for as long as it feels comfortable.
15. To exit, place your hands back on the mat, palms down.
16. Slowly lower your back to the mat, one vertebra at a time.
17. Gently bring your hips back to the mat.
18. Using your core strength, lower your straight legs to the mat, trying not to let your heels thump onto the floor.

Key Alignment Points

In the final pose, check for the following alignment cues:

• Legs are engaged and straight at the knees.
• Feet are perpendicular to the mat.
• Tailbone is reaching up toward the ceiling.
• Hips are stacked over the shoulders.
• The back is straight.
• Shoulder blades are drawn together (this helps take pressure off the neck).
• The neck is not compressed by the shoulders.
• Your gaze is directed toward the ceiling.¹²³

How Long to Hold Plow Pose

When you're first learning the pose, start by holding it for 15–30 seconds. Gradually add a few seconds to your hold time with each practice until you can comfortably stay for one minute. Avoid forcing yourself into the pose; give your body time to adapt, and you'll get there.¹²

More advanced practitioners may hold Halasana for anywhere from 3 to 10 minutes, as long as it feels comfortable.

How to Breathe in Halasana

Beginners should focus on maintaining a smooth, steady breath throughout the entire pose, especially while holding the final position. Experienced practitioners can add a challenge by retaining the breath briefly as they enter and exit the asana.¹²

When Is the Best Time to Practice Plow Pose?

All inversions should be practiced on an empty stomach, at least 3 hours after a meal. The best time is in the morning before breakfast, but it can also be practiced in the evening.¹²

Points of Concentration

Once you feel stable in Halasana, you can deepen your practice by focusing your awareness. You can bring your attention to the engagement of your abdominal muscles, the release in your lower back and neck, the rhythm of your breath, or the area of your thyroid gland.¹²

Ways to Enter Halasana¹²³:

1. From a starting position of lying on your back, as described in the basic technique.
2. From Salamba Sarvangasana (Supported Shoulderstand). From Shoulderstand, slowly lower your straight legs behind your head until your toes touch the floor.

Common Mistakes and How to Avoid Them

Primary Mistakes

Avoid any jerky or sudden movements when entering or exiting the pose. All transitions should be slow and fluid.¹² If your toes don't touch the floor, don't force them down. Allow your body to open up gradually. To make the pose more accessible, use a chair, a wall, a folded blanket, or yoga blocks for support. Have your props ready and in position before you begin, so your toes can land on the elevated surface as you bring your legs over.

If you let your legs hang in the air, beginners may be prone to these common mistakes:

• Rounding the back
• Placing excessive weight and pressure on the neck
• Unevenly distributing weight between the points of support
• Bending the knees
• Lifting the back of the head off the mat during the pose¹²³

These mistakes create tension in the body and can lead to adverse side effects or injury.

Additional Recommendations

While you are learning the pose, it's not recommended to hold your breath, especially in the final position. Strive to breathe calmly and evenly throughout the entire practice.

Also, remember never to turn your head in Halasana, as this can cause serious neck injury. A regular and gentle practice of Plow Pose will help you naturally achieve the full expression of the asana and make your back more flexible.¹²⁵

If you find the pose challenging, focus on the simplified variations of Halasana. Dedicate more time in your practice to other asanas that stretch the back of the body and strengthen the leg and abdominal muscles.

Variations of Plow Pose

Supported Variations

For supported variations of Halasana, you may need a blanket, yoga blocks, a chair, or a wall for your feet. When using these props, focus on keeping your legs and back straight in the final position.

Supported Halasana variations, from simplest to most challenging:

1. Variation with Legs Up the Wall. Place your mat near a wall. Lie on your back and swing your legs up the wall so that the entire back of your legs are resting against it. Hold this position for several breaths, then gently exit. If this feels too easy, you can add a lift under your pelvis by using a folded blanket or a yoga block.
2. Variation with Feet on the Wall. Place your mat perpendicular to a wall. Prepare a folded blanket to place under your shoulders to reduce pressure. Lie on your back with your head toward the wall. Adjust your distance from the wall so that you will be able to press the soles of your feet into it. Place your shoulders on the blanket so there is a small space between your neck and the floor. Follow the steps from the basic technique, but when you bring your legs over your head, press the entire soles of your feet into the wall. Hold for several breaths and then gently exit.
3. Variation with a Chair. Place a chair at the short end of your mat. Prepare a folded blanket for under your shoulders. Lie on your back with your head facing the chair, adjusting the distance so your toes can rest on the seat. Place your shoulders on the blanket (as described above). Follow the steps from the basic technique, but when you bring your legs over your head, rest your toes on the seat of the chair. Hold for several breaths and then gently exit.
4. Variation with a Block. Place a yoga block at the short end of your mat. Prepare a folded blanket for under your shoulders. Lie on your back with your head toward the block, adjusting the distance so you can touch it with your toes. Place your shoulders on the blanket support. Follow the steps from the basic technique, but when you bring your legs over your head, rest your toes on the block. Hold for several breaths and then gently exit.
5. Purva Halasana (Preliminary Plow Pose). Lie on your mat. Place your arms by your sides with palms down, or make fists and place them under your hips. Lift your legs straight up to 90 degrees, then lower them to a 45-degree angle over your torso. Keep your legs straight and together. Your gaze is toward the ceiling. Your upper and mid-back remain on the mat in the final position. Then, open your legs as wide as you can and bring them back together. Slowly return your legs to the mat. Repeat 5–10 times. Breathe smoothly and calmly. After mastering this version, you can move on to the full pose.¹

Advanced Variations

To deepen your Halasana, you can change the position of your arms:³

1. Extend your arms behind your back, placing them shoulder-width apart with palms down.
2. Extend your arms behind your back and interlace your fingers.
3. Reach your arms in the direction of your feet.
4. Reach your arms toward your feet and hold onto your feet.

You can also adjust the distance between your toes and the back of your head, walking your feet further away from or closer to your head.¹²³ Another option in the final pose is to spread your legs apart to the sides without lifting your toes from the floor, then bring them back together.

Experienced practitioners can progress to Eka Pada Halasana (One-Legged Plow Pose) or Karnapidasana (Knee-to-Ear Pose).

Halasana is an excellent tool in any yogi's toolkit for improving physical and mental health. When practiced safely and without contraindications, this asana can help you better manage stress, improve your sleep, and prevent a range of health issues while alleviating the symptoms of existing ones. A regular Halasana practice teaches you to listen more closely to your body and health, to notice subtle changes in your state of being, and to prepare your body for more advanced inversions.